Magnesium is probably one of most magical minerals out there. Before really taking a hold of my diet and supplementation I had no idea I needed magnesium, and that most of our systems benefit from it*.

*always talk to your doctor before starting any new supplement or regiment.

I'm at the point to where when I don't take it, I notice. I notice in so many ways. I notice in my muscles, in my energy levels, in my regularity (ahem, sorry but it's a miracle worker when your tummy just doesn't want to do it's thing), and in my overall nervous system.

Like I said, miracle mineral.

I've comprised a list of just some of the benefits from taking magnesium. And again, speak to you doctor or naturopath because there are many different kinds. I use one that is from my doctors office that is a blend of magnesium and Vitamin C and doesn't contain any preservatives or allergens.

Aside from supplementation, I've listed above in my graphic, some of the natural sources of magnesium to regularly include in your diet. These sources include:

﻿Almonds﻿

﻿Bananas﻿

﻿Avocado﻿

Salmon

Cashews

Leafy Greens

The top ten benefits of maintaining adequate magnesium levels include:

﻿Better Sleep﻿

﻿Lower Inflammation In The Body﻿

﻿Ease Of Menstrual Cramps﻿

﻿More Energy﻿

A More Relaxed Ner﻿vous System and Less Anxiety﻿

﻿Less Irritability﻿

Improved IBS Symptoms

Improved Reflux Symptoms

Less Headaches

Improved Symptoms in children with ADD and Autism

I personally see improved regularity, less heart palpitations and more relaxed overall, giving me better, more sound sleep.Women in their 20's and 30's generally need about 300 mg. a day. More if pregnant. While men need around 400 mg. But up to 1,000 if you are deficient (I was severely deficient and had to take quite a bit for a while.) Again, before starting a supplement, please speak with your doctor. Though magnesium is safe in natural food sources, over dosing can cause problems and drug interactions may occur.

Interactions. Magnesium supplements may not be safe for people who take diuretics, heart medicines, or antibiotics. Check with your health care provider if you are taking any medicine before taking magnesium.Risks. People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider.Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal. - Interactions, Risks & Overdose Information Courtesy of WebMD.

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Nosh & Nurture was born of this journey I am on to better the health of myself, my family and those around me. What started as a simple compilation of recipes has grown to a all-around lifestyle journal with ways to incorporate organic products into your home, pantry and beauty cabinet. I also include stories on pregnancy, new motherhood, travel, Proverbs 31 marriage, and spiritual health, as I am a Christian who couldn't do any of this without my Lord & Savior Jesus Christ. For more of my story you can click here.

All recipes are gluten-free and dairy-free with a lot of soy-free, grain-free, sugar-free options.

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